To play this defensive shot properly players will need to think about their whole body's position in order to avoid popping the ball up for an easy take.
As the ball comes in players must take a deep step back inside the crease, moving their front foot towards their back foot which remains parallel to the crease.
Their weight should be on the ball of their back foot with their head up in front of their body and their hands up.
The front leg slides towards the back leg with their heel raised and toes lightly touching ground.
Stand tall and keep your elbow high, making contact with the ball just below eye level.
The bottom hand, fingers and thumb grip, acts as a shock absorber.
The complete shot should be player looking through their hands with a high elbow position throughout, close to their head, to avoid lifting the ball upon impact.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.